How Many Carbs In Nuts And Seeds?
If you're on a low carb diet or a ketogenic diet, then you might want to know exactly how many carbs you're taking in daily. And while nuts are generally pretty low in carbohydrates, there are some that are shockingly high in carbs like pumpkin seeds and chestnuts.
There are also other health concerns with nuts and seeds (like the fact that they are high in polyunsaturated fats and anti-nutrients), so try not to overeat them on keto or on any other diet.
We've listed below the carbohydrate content of various nuts and seeds. We've also calculated the net carbohydrate count for you.
Net Carbs = Total Carbs - Fiber
All the data for this table comes from the USDA National Nutrient Database for Standard Reference Release 28. And to help you remember all the numbers, we've also prepared a handy infographic (scroll down the page for it). Please feel free to pin it and embed it on your site.
Net Carbs in Nuts and Seeds
For good measure, we also included the calorie count, the amount of sugar, and the fiber amount for each of these where it was available. We’ve organized the table so that it goes from high net carbs to low net carbs. In particular, we think brazil nuts are fantastic. They’ve got very few net carbs and lots of minerals that you might be deficient in like selenium.
All the nutritional data is for raw nuts and seeds and the numbers are based of 100 grams of the nut or seed. (We also included peanuts in this list even though they’re not a nut or seed because many people think of them as a nut.)
Nuts and Seeds, raw, 100g
Calories in 100g
Total carbohydrates in 100g
Total fiber in 100g
Total sugar in 100g
Net Carbohydrates in 100g
Peanuts (not a nut, it's a legume)
Coconut, dried and unsweetened
Infographic – How Many Carbs Are In Nuts And Seeds
Please feel free to pin this infographic on the carb count of nuts and seeds. If you have a website that you’d like to put this onto, just use our simple embed code so you can credit us for our work.